Immune-boosting foods for winter

As we approach cold and flu season, there’s no need to panic. Research suggests that we might be able to give our immune system a helping hand through diet. Check out these foods that could help keep those coughs and colds at bay...

Tea

According to the UK Tea Council, in Britain we drink 165 million cups of tea every day, which is good news for our immune systems, it seems. A study at Harvard Medical School found that tea contains compounds called alkylamines - also found in certain fungi and bacteria. Researchers found that tea drinkers had a stronger immune response to harmful bacteria, and suggested that regular exposure to the aklylamines in tea ‘primed’ the immune system ready for attack. Best get the kettle on.

Garlic

There might just be a good reason for reaching for that extra slice of garlic bread. Research by the University of Florida last year found that eating garlic boosted the number of white blood cells in the body, so that they could detect and remove harmful viruses more efficiently. Researchers said that garlic ‘may enhance immune cell function and that this may be responsible, in part, for reduced severity of colds and flu.’ Garlic is also known to have antibacterial and anti-fungal properties, which could help stop you getting ill in the first place. Garlic soup, anyone?

Salmon

Oily fish, like salmon (particularly wild salmon), mackerel and herring have long been considered to be good sources of vitamin D. And a 2010 study by the University of Copenhagen found that the vitamin plays a large role in keeping our immune system in top condition. "We have known for years that lack of vitamin D is bad for our health,’ said Professor Carsten Geisler. ‘But now we understand exactly what crucial role vitamin D plays in our immune system and also that is has great effect on our ability to fight many kinds of infectious diseases.’ The study showed that vitamin D ‘triggers’ the immune system into action. Other sources of vitamin D include egg yolks, milk, fortified cereals and of course, sunlight.

Chicken Soup

It’s not just a myth - chicken soup really does make you better. In 2012, it was reported in the American Journal of Therapeutics that carnosine - present in chicken soup - could help the immune system fight off the flu virus in its early stages. And as an extra bonus, as you slurp that warm, steamy soup, you’ll be helping to clear congestion and that blocked nose, too.

Red Grapes and Blueberries

In July 2013, researchers at Oregon State University looked at 446 immune-boosting compounds. They found the two most powerful were stilbenoids - found in blueberries and red grapes - which work with vitamin D in our bodies to strengthen our immune system. Researchers said that although the study doesn’t prove eating these fruits will prevent you getting ill, it does ‘add more interest to the potential of some foods to improve the immune response’. It’s good enough for us. Snack on the fruits as they are or toss into fruit salads. Berries and grapes are also good served with cheese.

Kale

Dark green, curly-leafed kale is rich in both vitamin A and vitamin C, as well as iron. We know that vitamin C is important to maintain a healthy immune function, and vitamin A is thought to help the production of white blood cells which identify and remove harmful bacteria from the body. Kale can be stir-fried, boiled or steamed and can also be added to fruit and vegetable smoothies. Try it stir-fried with wholegrain rice and cashew nuts or bake kale leaves in the oven and turn them into kale chips. 

Ginger

This knobbly little root has been used as a medicine for thousands of years - it’s thought to help with digestion and reduce nausea. And it could help fight against colds and flu, as well. A study based at the Toyama Medical and Pharmaceutical University in Japan found that ginger seems to kick-start the immune system into battling the flu virus. Steep a slice or two of ginger in hot water to make a spicy and fragrant tea, or add it to your stir-fries, soups and curries. And why not add it to desserts, too? Try adding ginger to your ice creams, sorbets and cheesecakes.

Did you find any of these results interesting? What are your natural remedies for keeping coughs and colds at bay? Tell us on Twitter now.

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